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  • Kat

Thursday 15.09.22



A. 10 minutes to build to a heavy: 10m Weighted Rope Pull

B. 10 minutes to complete 3 sets:

12-15 Monkeyfoot Prone Bent Knee Hip Extensions

-superset with-

12-15 Monkeyfoot Standing hamstring Curls

C. 15 Min AMRAP:

20 alt DB Gorilla Row

20 2x DB Deadlifts

20 Burpees

20/15 Calorie Bike Erg

Dumbbell: (22.5/15kg)

Skill & Strength:

See Fitness


Log all workout results to Beyond the

Whiteboard. Visit and use code "CFC123" to set up an account.

If you wish to view our Weightlifting and/or Competitors programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track.To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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